A leading cardiac surgeon, Dr. Jeremy E. London, has shared insights into four key habits he “absolutely avoids” to safeguard his heart health. As cardiovascular diseases continue to be one of the leading causes of death globally, avoiding these four lifestyle choices can significantly reduce the risk of heart disease and improve overall well-being.
Smoking is the Leading Cause of Preventable Death
Smoking is one of the most harmful habits for heart health. Dr. London refers to it as the “single worst thing you can do for your entire body.” Smoking not only leads to lung cancer but also significantly increases the risk of heart attacks, strokes, and other cardiovascular conditions.1
“Smoking destroys your lungs and places you at high cardiovascular risk,” Dr. London said. This habit causes the blood vessels to constrict, raising blood pressure and heart rate, which damages the arteries over time. In fact, the British Heart Foundation highlights that smoking is a major contributor to coronary heart disease (CHD), the leading cause of heart attacks worldwide.2
Cut Out Alcohol
Dr. London has eliminated alcohol from his life, calling it “toxic to every cell in your body.” He explains that while it might be socially normalized, alcohol consumption contributes to high blood pressure, heart disease, and liver damage – all horrible for your health.
“Removing alcohol from my life has been one of the most transformative decisions I’ve made,” he added. Studies show that excessive alcohol consumption directly correlates with an increase in blood pressure, which strains the heart and leads to serious complications like heart failure and stroke.
Avoid Soft Drinks
Sugary soft drinks are often overlooked as a threat to heart health. Dr. London doesn’t mince words, referring to them as “liquid death” and advises against drinking them entirely. These beverages are loaded with sugar, which can increase the risk of developing diabetes, obesity, and early heart disease.
Harvard research confirms that consuming more than five sugar-sweetened drinks per week is linked to early signs of heart disease. The high sugar content in soft drinks causes an insulin spike, leading to fat storage and inflammation, both of which contribute to heart issues over time.
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Steer Clear of Refined Carbs
Breads and pastas made from refined flour are also on Dr. London’s list of foods to avoid. He stresses that 80% of weight control is diet, and only 20% is exercise. Refined flours contribute to rapid weight gain, particularly around the belly, which is a known risk factor for heart disease.
“When your body breaks down refined grains, they quickly turn into sugar and get stored as fat,” Dr. London explained. This buildup of fat, especially visceral fat, can cause hypertension and other heart complications. Dr. London encourages people to be more conscious of their food choices to maintain optimal heart health.
Conclusion
By avoiding smoking, alcohol, sugary soft drinks, and refined carbohydrates, Dr. London has taken proactive steps to protect his heart and overall health. These lifestyle choices, while common, pose significant risks that can lead to heart attacks and other serious cardiovascular diseases. For those looking to improve their heart health, consulting a physician and adopting these preventive measures could be life-changing.